Thursday 8.18.2016

"FITNESS" & "PERFORMANCE"

A. Three sets of:Front Squat x 8 reps @50-60% of 1-RMDumbbell Plank Rows x 16 reps (8 reps/arm)200 Meter Run @90%Rest 2-3 minutes between sets (alternate with a partner here); goal is same pace for all runs B. Three sets of:Bench Press x 10 reps @50-60% of 1-RMBox Jump Overs x 12 reps AFAP200 Meter Row @ 90%Rest 2-3 minutes between sets (alternate with a partner here); goal is same pace on all rowsC. In teams of two, complete as many rounds as possible in 5 minutes of:P1 - Air SquatsP2 - Heavy D-Ball or Sandbag Zercher Carry  x 200 ft*Switch when the carrying partner returns; score is total number of Wall Balls completed by the team.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Run 800 Meters @50%Then…Twenty sets of:Run 100 meters @90%Rest 30 secondsThen…Run 800 Meters @50%